Crivit FB-1539 - Manual (Page 32)

32 GB/MT
Warming up and stretching your
leg muscles
• Stand up straight with your right leg bent
upwards. Hold your leg with your right hand
for a while. To make this exercise easier, you
can hold onto something with your other hand,
e.g. a wall or a table. Repeat with your other
leg.
• Stand with your legs apart and bend one of
your knees slightly. Hold this position for a
while before changing legs. This exercise helps
stretch the inside of your legs.
• Warm up your ankles by taking one foot off
the floor and slowly making circular move-
ments to the left and then to the right. After a
while, change feet.
overview of the exercised
muscle groups
The following muscle groups are
primarily focussed on during the
corresponding exercises:
Fig. C
Balance board
Leg muscles
Fig. D
Balance board with
resistance bands
Arm, leg and
shoulder muscles
Fig. E
Balance board with
handles
Arm, shoulder and
chest muscles
Fig. F
Press-up board Arm, leg and lower
back muscles
Fig. G
Press-up board with
resistance bands
Arm and leg muscles
Fig. H
Twist board
Torso muscles
Fig. I
Twist board with
resistance bands
Upper body muscles
Workout
balance board (fig. c)
note!
This exercise requires complete ankle
movement. if in doubt contact your
doctor!
caution! danger of injury!
When using the balance board never
stand on the turntable!
recommended workout duration:
Beginners: 2-3 minutes
Intermediates: 5-10 minutes
set-up and workout
All you need for this exercise is the mat for slip
resistance. Open the board at the side flap
locks and take out the resistance bands and the
handles. Then close the board again and place
it on the mat.
• Carefully position yourself on the fitness board
and slowly begin rocking from one side to the
other. Make sure your movements are calm
and consistent. Initially, use your arms to keep
your balance.
• After you have a feel for the movement, you
can also move your arms as you would when
you are slowly jogging. Gradually increase
the speed to a slow run.
• When you feel confident enough, swing your
arms above your head, to exercise your entire
body.
• Try out various movements and positions with
your arms.
balance board with resistance
bands (fig. d)
noTe:
You must only perform this exercise if
your ankles are fully mobile. if in doubt,
please consult your doctor.
When using this equipment as a balance board,
never stand on the turntable, otherwise risk of
injury will occur.
The resistance bands must not be stretched lon-
ger than 2.30m. The tolerance for the strength:
+/- 20%.